Category: healthy

healthy

PSA #1 – BMI vs. Body Fat Percentage – Huh?

Angela Pea3 Comments
BMI or Body Mass Index was developed by Belgium statistician Adolph Quelet in the 1800’s. His intent was this tool was to be used to measure the obesity of the general population, not the fatness of an individual. That being said, since many people and even physicians still use this measurement, here is the formula for calculating your BMI and what the results mean.
Basic BMI Formula
(weight in pounds x 703) / (height in inches) squared
Example, using my own (gasp!) stats (updated July 6, 2011)
(159 X 703) /(63×63) = 111777 /3969 = 28.1
BMI Interpretation
  • Below 18.5 = Underweight
  • 18.5 – 24.9 = Normal
  • 25 – 29.9 = Overweight
  • 30 & above = Obese
According to the basic BMI formula, I am still Overweight.  It’s no longer Obese, but even so, I resent that Overweight label.  Really, I DO!  I’m down to a size 10 dress pant.  That isn’t overweight in my book.  So I dug a little deeper to see if there was another measurement that would take into account actual body fat and how it’s distributed over the body.  I found it – it’s called Body Fat Percentage.
Body Fat Percentage
Body fat percentage is the percentage of total body weight comprised of fat. The best way to determine this is with pinch measurements, an immersion tank and one of those spiffy scales that sends an electric current through your body and magically determines how much of you is actual fat.  Most of us don’t have access to such equipment, so here’s a formula that will give you a quick and dirty answer, along with an interpretation of the results.

Body Fat Percentage Formula for Women
Abbreviations:

  • F1, etc = Factor 1, etc
  • TBW = Total Body Weight
  • LBM = Lean Body Mass
  • BFW = Body Fat Weight

The Formula:

  • F1:  (TBW x 0.732) + 8.987
  • F2:  Wrist measurement (at fullest point) /  3.140
  • F3:  Waist measurement (at naval) x 0.157
  • F4:  Hip measurement (at fullest point) x 0.249
  • F5:  Forearm measurement (at fullest point) x 0.434
  • LBM = F1 + F2 –F3 – F4 + F5
  • BFW = TBW – LBM
  • Body Fat Percentage = (BFW x100) divided by TBW

 Me, July 6, 2011

  • F1:  (159 x 0.732) + 8.987 = 125.36
  • F2:  6.25 / 3.140 = 1.99
  • F3:  30 x 0.157 = 4.71
  • F4:  39 x 0.249 = 9.71
  • F5:  9.5 x 0.434 = 4.12
  • LBM = 125.36 + 1.99 – 4.71 – 9.71 + 4.12 = 117.05
  • BFW = 159 – 117.05 = 41.95
  • Body Fat Percentage = (41.95 x 100) /159 = 26.38%

Body Fat Percentage Interpretation for Women

  • 10-12%  = Essential fat necessary to stay alive
  • 14-20%  = Professional and Amateur Athletes
  • 21-24% = Fitness Buffs
  • 25-31% = Acceptable
  • 32-41% = Overweight
  • 42% or Higher = Obese

BMI VS Body Fat Percentage

BMI is the most widely use indicator of weight status but it really isn’t  very useful because it doesn’t take into account bone mass, muscle mass or actual fat as it lies on your body. Bones are denser than muscles and twice as dense as fat.  Body builders and other hyped up exercise maniacs, like Buff Chad, have a high BMI without being the least bit obese.  In fact, Buff Chad WORKS at keeping his BMI around 34 (crazy!)  According to the
calculations above, I am in the overweight category in the BMI chart, but I come out in the acceptable range in body fat percentage.

I continue to work on my overall health, with plenty of exercise and responsible food consumption. And no cookies. My ulitmate goal will put me in the normal BMI range and in the fitness buff body fat range.  For now, though, I’m happier considering the Body Fat Percentage over the BMI:  it’s a more realistic snapshot of how I really look and feel.

Note:  Both the BMI and the Body Fat Percentage are just a couple of quasi-accurate measurements to give you an idea of your overall heath and a starting point for your health goals.  If you fall into the obese categories, it would be wise to consult your Doctor for some very specific guidelines for nutrition, exercise and possibly medications.

healthy

Learning to Run – The Red Hat

Angela Pea3 Comments
Teen Daughters #1 and #2
Greetings, Chickies!   Saturday’s Fun Run was, well, FUN!!!  It wasn’t a full 5K, the weatherman cooperated and provided us with a sun damping cloud cover, and the company – Husband, Teen Daughters #1 and #2, Teen Son #2, Husband’s fellow employees – was unmatched. 
Did I make it?  You betcha. I also learned that running in an organized fun run is not as easy as it looks.  There are a lot of people in your way, and you really have to pay attention so that you don’t run over someone or get trampled yourself!  I finished in 23 minutes, alternating tripping over dogs and strollers, speedwalking, and then sprinting the last quarter mile.  That finish line – what an amazing thing to cross my first finish line!  There was a cheering squad there smiles, high fives, “Way to Gos” and a drink of water. 
And I was wearing a red hat.
That red hat meant something.  Something to everyone who saw me, a symbol to the world. You see, when we signed in, we were all asked, “Have you had a heart attack or a stroke?”  I responded honestly, “Yes.  I had a minor stroke eighteen months ago,” and the gentleman handed me the hat.  “Wear This”, he said, “Let everyone know you’re a surrvivor!”.  A surrvivor?  Me? I purposely never think about the stroke.  I push it out of my mind, stifle the memory, ignore it. I recovered, except for a small balance problem and occasional lost words. Stroke?  What stroke?

Yep.  That’s me in the red hat.
Then I looked around, and noticed the red hats everywhere. Red hats on people who look like Iron Man competitors, red hats on folks like me who are still working on rebuilding their health.  Red hats on elderly walkers, even a red hat on a baby in a stroller.  These red hats represent all these people who have had a heart attack or a stroke – and I’m one of them.  It can’t be denied.  I have an MRI that shows that spot in my brain where it happened.  Something came undone in my gut as I crossed that finish line wearing my red hat.  I finally recognize that I have come a l-o-n-g way in these eighteen months.  I’ve lost more than twenty pounds, bringing my grand total to fifty eight pounds from my all time high weight. I can make it through an entire Body Pump or Zumba class without stopping, I can speedwalk 5K in less than 45 minutes.  

I wear a red hat.  I am a surrvivor…and I have Learned to Run!
skinnyap
healthy

Learning to Run – Tomorrow!

Angela Pea3 Comments
Hi Chickies!  It’s the Friday check-in, and I’m once again wearing those skinny jeans, sitting comfortably in my chair without the button digging into my belly.  *bliss*
It’s been a so-so week for food choices and exercise.  Today I give myself a mental talking-to and move on.  Move being the operative word there. 
I’m speedwalking a 5K tomorrow morning, training for my official 5K in October. Go Me
No, not me…but could be, except for the long hair, and the obvious northern tuype landscaping in the background.  Picture the same with shorter hair, and dead trees-brown grass that haven’t yet recovered from the summer heat wave.  THAT would be me.
!

skinnyap